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Movement Standards:
RX INDIVIDUAL
Thrusters 45/35#
KBS 70/53
Pull-ups
HSPU
Clean 95/65
Deadlift 185/135
Double Unders
Bar muscle ups
TEAM RX
Box jumps 24/20
Deadlift 225/155
Pull-up
Snatches 75/55
Wallballs 20/14
Thrusters 95/65
HSPU
INDIVIDUAL SCALED
Thrusters 45/35#
Clean 75/55#
Single Unders
Weighted sit-ups 20/14# medicine Ball
Pushups
KBS 53/35
Deadlift 155/105
INDIVIDUAL MASTERS/TEENS
Thrusters 45/35#
Pull-ups
KBS 53/35#
Clean 95/65
Deadlift 185/135 (teens and masters 35-44) 155/105(masters 45+) HSPU Bar Muscle Ups (there will be an alternative option if youcannot do these) Double Unders
TEAM SCALED
Thrusters 75/55
Deadlift 155/105
Push-up
Box Jump (can step up)24/20
Wallball 14/10
Snatch 65/45
TEAM MASTERS
Thrusters 95/65
Deadlift 205/135
Box Jump 24/20
HSPU
Pull-up
Wallball 20/14
Snatch 75/55
Individual Event 1:
For Time:
Row 1000M
50 Thrusters 45/35# (for all divisions)
30 Pullups (scaled=Ring rows)
Individual Event 2:
For Time:
15-12-9-6-3
Squat Clean (RX: 95/65, SC 75/55,
Teen 95/65, Masters 95/65)
Double Unders (Scaled: 30-24-18-12-6 Single Unders)
Deadlifts (RX 185/135 SC 155/105 Teen 185/135 Masters155/105)
Time Cap: 12:00
Individual Event 3: *starts immediately following event 2, no rest after the 12:00 cap on 2*
3RM Front Squat from the floor
6:00 Cap
Individual Event 4:
12:00 AMRAP (RX/Teens/Masters)
2 Bar Muscle Ups (Masters: if cannot do BMU scaling optionwill be in place)
4 Handstand Pushups (open standard)
8 KBS (RX 70/53 Teen 53/35 Masters 53/35)
Individual Event 4: (scaled)
12:00 AMRAP
4 Pushups (to a plate)
8 KBS (53/35)
12 Medball Situps (14/10)
Team Event 1:
150 Partner Wallballs (RX 20/14 Masters 20/14 SC 24/10)
150 Power Snatches (RX 75/55 Masters 75/55 SC 65/45)
Time Cap: 12:00
*partner wallballs: one partner completes a wallball shot, second partner catches the ball and completes a wallball*power snatches can be broken up however team choose
Team Event 2:
For Time:
Row 1000M (must switch at 500M)
50 Burpees to a plate (45# plate for all)
50 Box Jumps (RX 24/20 Masters 24/20 SC 24/20 scaled canstep up)
Run 1 Mile (must switch every 200M: 4 runs per person)
18:00 Cap
Team Event 3:
Partner 1: 21 Deadlifts (RX 225/155, SC 155/105, Masters205/135)
Partner 2: 21 Thrusters (RX 95/65, SC 75/55, Masters 95/65)
Partner 1: 21 Handstand Pushups (RX and Masters openstandard, SC Pushups (to a plate)
Partner 2: 21 Pullups (SC Ring Rows)
Partner 1: 15 Thrusters
Partner 2: 15 Deadlifts
Partner 1: 15 Pullups
Partner 2: 15 Handstand Pushups
Partner 1: 9 Deadlifts
Partner 2: 9 Thrusters
Partner 1: 9 Handstand Pushups
Partner 2: 9 Pullups
Time Cap: 10:00
Team Workout 4: (immediately following workout 3)
3 RM Thruster from the floor
7:00 Cap between both partners
Individual Floater:
Run 400M with a sandbag
Run 200M backwards (no sandbag)
Team Floater:
Partner 1: Run 200M with sandbag
Partner 2: Run 200m with sandbag
Partner 1: Run 200m backwards no sandbag
Partner 2: Run 200m backwards no sandbag
